Micronutrients are chemical elements or substances required in small amounts to help ensure normal growth and development. For people that are over the age of 35, micronutrients can be more difficult to absorb into the bloodstream due to a variety of factors which include; gastrointestinal absorption problems, decrease in hormone levels, obesity, genetics, diabetes, etc.
Types of Micronutrients
Water-soluble micronutrients are nutrients that dissolve easily in water. Minerals fall under the water-soluble micronutrient category.
Fat-soluble micronutrients are nutrients that can dissolve in fats and oils. Fat-soluble vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue. They come from plant and animal foods or dietary supplements. Vitamins A, D, E, and K are fat-soluble.
Examples of Water-Soluble Micronutrients
3.1Calcium: Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
3.2Vitamin K: Vitamin K, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
3.3Iron: helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature.
3.4Magnesium: Bone health. While most research has focused on the role of calcium in bone health, magnesium is also essential for healthy bone formation. Diabetes. Research has linked high magnesium diets with a lower risk of type 2 diabetes. Cardiovascular health. Migraine headaches. Premenstrual syndrome. Anxiety.
3.5Potassium: The health benefits of potassium include relief from stroke, high blood pressure, heart and kidney disorders, and anxiety and stress. It helps enhance muscle strength, metabolism, water balance, electrolytic functions, and the nervous system.
3.6Sodium: is a mineral that's essential for life. It's regulated in the body by your kidneys, and it helps control your body's fluid balance. It also helps send nerve impulses and affects muscle function
3.7Phosphorous: build strong bones and teeth. filter out waste in your kidneys. manage how your body stores and uses energy. grow, maintain, and repair tissue and cells. Produce DNA and RNA — the body's genetic building blocks.
3.8Copper: is an essential trace mineral necessary for survival. It is found in all body tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system. It also helps the body form collagen and absorb iron, and plays a role in energy production.
3.9Fluoride: Prevents tooth decay. Protects all ages against cavities.
3.10Zinc: reduce inflammation, boost immune health, reduce your risk of age-related diseases, speed wound healing and improve acne symptoms
3.11Biotin: Strengthen hair and nails. Though there's minimal research to support the effects of biotin on hair growth, there's strong evidence to support a deficiency will cause hair loss. Improve the health of your skin. Supports your metabolism. Lower cholesterol. Regulate blood sugar.
5.0Examples of fat-soluble Micronutrients
4.1Omega-3s: Can Fight Depression and Anxiety. Can Improve Eye Health. Can Promote Brain Health During Pregnancy and Early Life. Can Improve Risk Factors for Heart Disease. Can Reduce Symptoms of ADHD in Children. Can Reduce Symptoms of Metabolic Syndrome.
4.2Vitamin A: Protects Your Eyes from Night Blindness and Age-Related Decline. May Lower Your Risk of Certain Cancers. Supports a Healthy Immune System. Reduces Your Risk of Acne. Supports bone health. Promotes Healthy Growth and Reproduction.
4.3Vitamin D: Helps maintain healthy sleep patterns. It helps boost both male and female hormones. Helps maintain bone health. Helps regulate insulin levels. Helps boost the immune system. Helps improve lung function. Helps decrease weight by helping control insulin levels. Helps improve athletic performance. Increases energy. Helps regulate mood. Getting vitamin D from the sun helps reduce the severity of symptoms of the cold or flu. Helps prevent pre-eclampsia in pregnant women. Acts as a Anti-Cancer preventing substance. Helps boost bone and teeth growth. Helps maintain healthier skin, hair, and nails.
4.4Vitamin E: oil is an ingredient in many skincare products; especially those that claim to have anti-aging benefits. Vitamin E supplements may prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer.
4.5Vitamin K: refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.